Crivit 304865, Instructions Manual

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GB/IE 5
m) The equipment has been tested, Standard EN ISO
20957-1, Class H. It is intended for domestic use
only. The equipment is designed to carry a maxi-
mum user weight of 120 kg.
n) The device is not suitable for therapeutic use.
3 A
SSEMBLY INSTRUCTIONS
The unit comes completely assembled and only needs
to be opened for use. Check that your new equipment
is complete with no parts missing before using it for the
first time. Make sure that you have emptied the box
completely. If, despite our quality controls, a part or
two are missing, please contact our service centre using
the contact details at the end.
Remove the folded multipurpose fitness equipment from
the packaging. Pull the locking pin from the side rod.
Now unfold the multipurpose fitness equipment and
reinsert the locking pin. Your multipurpose fitness
equipment is now fully assembled and ready for use.
Training resistance can be adjusted higher or lower for
each side independently using the two knobs. Simply
turn the knobs in the desired direction. Turning the
knob to the right (in the direction of the arrow) increas-
es the resistance and to the left lowers it.
4 T
RAINING NOTES
With your interest in strength training you have taken
an important step towards mobility and health - be-
cause strength training strengthens the muscles.
Strength training not only prevents the loss of muscle
mass and strength, but improves on this even. The mo-
bility of the joints is increased - reducing the risk of
injury.
Your blood pressure, your cholesterol, your blood sug-
ar, your motivation and even your mood can be great-
ly improved by a little sport. You can change your
character in moderation. In conjunction with proper
diet will reduce your body fat and improve your silhou-
ette.
4.1
General Training Notes
Each exercise should consist of the following three
parts:
1. Warm Up
2. Cardio or weight exercise
3. Cool Down & stretching
Warm Up
This stage helps get the blood flowing around the body
and the muscles working properly. It will also reduce
the risk of cramp and muscle injury. It is advisable to
do a few stretching exercises. Each stretch should be
held for approximately 30 seconds, do not force or jerk
your muscles into a stretch - if it hurts, STOP.
The Training
The start of endurance (often also called cardiovascular
or cardio training because of the positive effects on the
cardiovascular system) or a force or muscle training is
the first step in the fight against civilization infectious
diseases and physical symptoms, especially with ad-
vancing age.
Cool Down
Just as a warm-up should be performed before each
training session, a cool-down should take place after a
unit. A Cool Down starts the relaxation phase; the op-
erating temperature of the body will come back down
and shows the transition of stress relaxation.
The cool-down should last at least 10 minutes (as the
Warm Up) and is controlled slowly dropping down to
the lowest level. The pulse rate should drop as low as
possible.
Stretching
As already mentioned, you can stretch before/during
the warm-up your muscles easily. After the training you
should definitely stretch your muscles. A stretching
afterwards returns the muscle to its original length, thus
preventing muscle shortening. The more strenuous the
training has been, the more important is the stretching
afterwards.
Particularly important is the stretching for the exercised
muscle groups. Stretching should be noticeable for the
muscle addressed, but it should never hurt. Stretching
should take 20 to 30 seconds per muscle.
Start your training with about 7 - 8 reps per exercise
set. Increase the number of repetitions according to
your individual preferences slowly to 11 - 12 reps per
set. If you notice that your muscles are tired, reduce the
scope of your training. Ideally train 3 - 4 times a week.
However, be sure that between individual exercises one
day of rest is inserted so that the muscles and the body
are able to recover sufficiently.
Also, perform all exercises with a stable body centre.
The spine (particularly the lumbar spine) must be kept